Optimizing Recovery

Vocabulary flashcards on recovery strategies based on the lecture notes provided.

Active Recovery

A recovery strategy involving low-intensity exercise to promote recovery.

Stretching

A recovery strategy that may have some short-term influence on perceived pain and fatigue, but limited effectiveness.

Massage

A recovery strategy that can lead to decreased muscle soreness and improved mood, possibly due to psychological effects.

Compression Garments

Garments designed to apply graduated compression to the body, potentially increasing venous return and decreasing muscle oscillation.

Sleep

An essential recovery component that ensures continuation of genetic processes, return of responses to resting values and maintenance of metabolic, nervous, and immune system functions.

Training Load

The total amount of stress on the body from physical, psychological, and mental factors.

Recovery

The process of restabilizing the body after stress and deviation from the norm.

Creatine Kinase (CK)

A marker of muscle damage; its presence in the blood indicates muscle cell breakdown.

DOMS (Delayed Onset Muscle Soreness)

Muscle soreness that occurs 24-72 hours after intense exercise, associated with reduced proprioception, ROM, and strength.

C-Reactive Protein (CRP)

A substance whose blood levels rise in response to inflammation.

IL-6

A cytokine that increases during the inflammatory response.

Active Recovery

The 'cooldown'; may accelerate metabolite elimination and improve mental state.

Passive Stretching

Holding a position to lengthen a muscle without actively contracting it.

Dynamic Stretching

Involves movement and actively moving a joint through its range of motion.

Ballistic Stretching

Uses bouncing movements to force a body part past its normal range of motion.

PNF (Proprioceptive Neuromuscular Facilitation)

Technique that involves contracting and relaxing muscles to increase flexibility.

1RM (One Repetition Maximum)

The maximum weight one can lift for one repetition of a given exercise.

Contrast Water Therapy (CWT)

Alternating between hot and cold water to potentially reduce inflammation and muscle soreness.

Cold Water Immersion (CWI)

Submerging the body in cold water to reduce muscle soreness and inflammation.

REM (Rapid Eye Movement) Sleep

A stage of sleep characterized by increased brain activity, vagal tone, circulation, heart rate, and respiration, with muscle paralysis.

SNS (Sympathetic Nervous System)

The 'fight or flight' system of the body, associated with increased heart rate and blood pressure during stress.

PNS (Parasympathetic Nervous System)

The 'rest and digest' system of the body, associated with decreased heart rate and blood pressure during relaxation and recovery.

TTE (Time to Exhaustion)

The duration one can sustain an activity until fatigue.

Optimizing Recovery

Strategies to decrease fatigue and reduce training stress.